BITS AND PIECES...sample reading from the intro. to my workbook

 BITS AND PIECES

I was thirty-two years old in the photo on the cover of this book. I was at the peak of my career as an actress and model after completing twenty films in just over two years. However, I longed to be wanted and understood for more than my body. The activities I once loved, and that brought me joy, were taken from my life as I became obsessed with food and exercise. Although I was eager to work on films that told meaningful stories, I had to decide whether being a starving artist was worth it.

Although I loved working as an actress, the entertainment industry was a significant trigger for me. The most important lesson I learned as an actress was the extent of my compassion for others; I didn’t extend it to myself. As I learned to show myself compassion, I became less self-critical and more understanding of the pain I had experienced throughout my life. Self-compassion created space for love and forgiveness, helping me make progress in my recovery. If you struggle with self-compassion, chapter two will help you identify your triggers and set personal boundaries. Setting and maintaining these boundaries creates room for personal growth and development. 

So, I ask you now: what is contributing to your struggles with food or substance use? As you work through the questions in this workbook, your answers will become clear. However, you must prepare yourself for the difficult work ahead. The world is tough. It will try to defeat you. The only sure way to recover from anything is to accept accountability for our actions. Accountability isn’t just about the individual suffering; everyone needs to hold themselves accountable for their choices. Accountability isn’t about blaming; it's about learning to communicate effectively and taking ownership of the direction of our lives. It won't be easy, but it will be worth it.

As I researched the topics in this workbook further, I found a sobering fact: approximately 30 million people in the US and 70 million worldwide have been diagnosed with an eating disorder. This suggests that these issues affect a significant portion of the global population. Shockingly, half of Americans are connected to someone fighting an eating disorder, yet only a few thousand doctors are trained to treat them. When I think about families, friends, clinicians, teachers, and spiritual leaders, I realize that almost every household could benefit from the resources in this workbook. As you prepare for the challenging journey ahead, ask yourself, “WHY is recovery important to me right now?” and “What is your WHY or reason for reading this workbook?”

            The Road Less Traveled can mean many different things to different people. Author M. Scott Peck explores the connection among psychology, personal growth, and spirituality in his book, The Road Less Traveled. The book highlights the importance of taking responsibility for your life and the choices you make. Key lessons include the value of honesty and the idea that life’s obstacles can be opportunities for growth and learning. In the Bible, The Road Less Traveled refers to choosing a path that may feel less secure and more uncomfortable, with fewer people by your side. Every day, God invites us to take this less-traveled path, one that offers freedom and peace rather than constantly chasing after what leaves us unfulfilled. By walking this path, you gain a deeper understanding of your pain and suffering through self-discipline, love, and grace, thereby emerging as a new, more enlightened self. My journey with God has instilled in me a deep sense of forgiveness, compassion, hope, love, and perseverance.

 

The Tryptophan Fork... Why this essential amino acid is important to maintaining healthy brain function and decreasing inflammation in the body.

Tryptophan is an essential amino acid, which means your body cannot make it on its own. You must get it from the food you eat. Tryptophan is important because your body uses it to make serotonin, melatonin, and Niacin (Vitamin B3). If you struggle with major depressive disorder, fibromyalgia, scleroderma, eating disorders, chronic pain, and inflammation, this topic is a key component to discuss with your team of doctors.

• Serotonin is a neurotransmitter that helps regulate mood, appetite, and digestion
• Melatonin is a hormone that helps control your sleep-wake cycle.
• Niacin (vitamin B3) is a water-soluble vitamin that every cell in your body needs. (ex. repairing DNA and protecting cells from damage, helping your digestive system function properly, supporting the brain and nervous system, keeping skin healthy, and turning carbohydrates, fats, and proteins into energy)

Good sources of tryptophan include: 

• Turkey and chicken
• Eggs
• Fish
• Dairy (milk, yogurt, cheese)
• Soy foods
• Nuts and seeds (especially pumpkin and sesame seeds)
• Beans and lentils
• Oats

The tryptophan fork is a way of describing how the amino acid tryptophan can be directed down two major metabolic pathways—one that supports brain health and one that can contribute to inflammation.

Here’s how it works:

1. Serotonin and melatonin pathway (the “feel-good” pathway)
• Tryptophan is converted into serotonin, which helps regulate:
• Mood
• Anxiety
• Appetite
• Sleep
• Serotonin can then be converted into melatonin, which helps regulate your sleep-wake cycle.
2. Kynurenine pathway (the inflammatory pathway)
• About 90–95% of tryptophan normally goes down this pathway.
• During inflammation, chronic stress, infection, or some autoimmune diseases, even more tryptophan is diverted into the kynurenine pathway.
• Some of the compounds produced are beneficial, but others—such as quinolinic acid—can become elevated and may contribute to:
• Depression
• Anxiety
• Brain fog
• Fatigue
• Increased pain sensitivity

Autoimmune diseases can increase inflammatory signals that shift more tryptophan toward the kynurenine pathway, potentially leaving less available for serotonin production. Researchers are studying whether this contributes to symptoms such as fatigue, mood changes, and cognitive difficulties in inflammatory conditions.

Factors that may influence which “fork” tryptophan takes include:

• Chronic inflammation
• Psychological stress
• Infection
• Vitamin B6 status (needed for serotonin production)
• Iron status
• Gut health and the gut microbiome

The tryptophan fork is an active area of research in conditions such as depression, autoimmune diseases, chronic pain, and eating disorders.

Think of tryptophan as reaching a fork in the road.

One road leads to serotonin, while the other leads to kynurenine.

    Tryptophan

                      │

          ┌───────────┴───────────┐

          │                       │

  Serotonin pathway         Kynurenine pathway

          │                       │

    Serotonin                 Kynurenine

          │                       │

     Melatonin           Several other compounds

The serotonin pathway

When tryptophan travels this route, it is used to make:

• Serotonin, which helps regulate mood, calmness, appetite, and emotional well-being.
• Melatonin, which helps regulate sleep.

When this pathway is working well, people often experience:

• Better mood
• More stable appetite
• Better sleep
• Improved emotional resilience

The kynurenine pathway

Most of the body’s tryptophan naturally goes down this pathway because it produces compounds important for:

• Energy metabolism
• Immune function
• Production of Vitamin B3 (niacin)

However, when the body is under chronic stress, inflammation, infection, or autoimmune disease, enzymes such as IDO (indoleamine 2,3-dioxygenase) become more active. They divert even more tryptophan into the kynurenine pathway.

Some kynurenine metabolites are protective, but others—particularly quinolinic acid—may:

• Overstimulate nerve cells
• Increase inflammation
• Contribute to fatigue
• Increase pain sensitivity
• Be associated with depression and brain fog

Why this matters

Imagine your body has 100 units of tryptophan.

Under healthy conditions:

• A small amount is used to make serotonin.
• Most goes through the kynurenine pathway for normal metabolism.

During chronic inflammation:

• Even more of those 100 units are pulled into the kynurenine pathway.
• Less may be available for serotonin production.
• This can coincide with lower mood, poorer sleep, and increased fatigue in some people.

Why researchers are interested

The tryptophan fork has become an important area of research because many conditions involve chronic inflammation, including:

• Major depressive disorder
• Fibromyalgia
• Scleroderma
• Inflammatory bowel disease
• Eating disorders during periods of malnutrition or inflammation

Researchers are studying whether reducing inflammation, restoring good nutrition, improving gut health, and treating the underlying illness can help rebalance tryptophan metabolism. While this area is promising, it is still being actively investigated, and scientists have not yet established that changing the tryptophan “fork” alone can treat these conditions.

In simple terms, the tryptophan fork describes the body’s decision about how to use tryptophan: toward making serotonin and melatonin, or toward producing kynurenine compounds that support normal metabolism but, when overproduced during inflammation, may contribute to symptoms such as fatigue, pain, and low mood.

TRAIN YOUR BRAIN TO THINK GOOD THINGS ONLY!

I know how difficult this can be, particularly if you're in the midst of an addiction or caught in a stronghold. However, your brain and heart are your most valuable allies in the healing process. When protected properly, YOU CAN ACHIEVE ANYTHING IN LIFE!

FREE BOOK!! ANTIDEPRESSENT DEPRESCRIBING A Smarter, Safer Path to Mental Wellness

 

Reasons a clinician might consider deprescribing include:

• A medication may be contributing to suicidal thoughts. Although uncommon, some medications—including certain antidepressants (especially in younger people), some antiseizure medications, and a few other drug classes—can worsen suicidal thoughts in susceptible individuals. If this is suspected, the clinician may adjust or switch the medication rather than simply stop it.
• Reducing medication burden. Taking many medications at once (polypharmacy) can increase side effects, drug interactions, confusion, and falls, particularly in older adults.
• Treating side effects that affect mental health. Some medications can contribute to fatigue, emotional blunting, sleep problems, or cognitive difficulties, which may worsen a person’s overall well-being.
• Lowering overdose risk. For someone at high risk of attempting suicide, clinicians may reduce access to medications that are especially dangerous in overdose or prescribe smaller quantities at a time while ensuring the person still receives appropriate treatment.
• Stopping medications that are no longer needed. If the risks of continuing a medication outweigh the benefits, deprescribing may improve overall health.

At the same time, abruptly stopping an antidepressant is generally not recommended. Suddenly discontinuing many antidepressants can cause withdrawal symptoms and, for some people, can lead to a return or worsening of depression or anxiety. If an antidepressant needs to be stopped, it is usually tapered gradually under medical supervision.

For people with active suicidal ideation, the priority is a thorough assessment, a safety plan, and ensuring they receive appropriate treatment. That treatment may include:

• Continuing or changing medication rather than stopping it.
• Psychotherapy, such as Cognitive Behavioral Therapy or Dialectical Behavior Therapy.
• Close follow-up and support from mental health professionals.
• Additional treatments if depression is severe or not responding to standard therapies.